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DAYS TO BETTER HEALTH



Welcome to the Healed and Whole Clinic community!

My name is Dr. Michael Chang, and I’m so glad you have
made the decision to download the 7 Days to Better Health
eBook. I know this will transform your life.
Let me take this opportunity to discuss my approach to health
and vitality. You see, most people spend years suffering from
various pains, decreased function, or chronic diseases and
taking medications with side-effects. They go from clinic to
clinic without being truly healed.
In contrast, Functional Medicine is a new specialty that digs
deep into the root cause of various symptoms that don’t
seem to have a common cause.
This approach is best for chronic disease such as
autoimmunity, metabolic/hormonal imbalances, and
degenerative disorders.
The treatment plan is a plant based diet, healthy lifestyle,
natural supplements, and psycho/social/spiritual
connectedness. The goal is to maximize your functional level,
restore health, and get off medications. Imagine the rest of
your life without worrying about health issues and you can
accomplish your life goals.
If this scenario resonates with you, I would be privileged to
work with you one on one not as traditional doctor/patient
relationship but more as coach or advocate for your health.
Whenever you are ready, make a free call or email me for a
brief consultation. I want to make sure we a good fit for each
other.
No matter where you are on your journey, you made the right
choice by taking the first step towards your healing. I promise
you I would do my very best to give you the healing that you
need. Thank you again for this opportunity to serve your
health needs.

DAY 1: FOOD
Food is the cornerstone of functional medicine.

Keep in mind we will only discuss general food principles here
that can benefit everyone, and not for a specific condition
that you may have.
First - eat whole or real food and not processed or
manufactured food.
This means eat the food that comes from nature as is, and not
processed into an unrecognizable form like a hot dog with
chemical preservatives added. Avoid canned foods.

Eat a plant-based, organic diet.
Plants and fruits should be at least half of each meal.
Eat animal meat in moderation, about half of your body
weight in grams per day, preferably grass-fed and finished,
organic. This increases the omega-3 fatty acids.
Although fish is high in omega-3, it may be contaminated by
mercury. The best fish are from sardines and mackerels from
cold clean water.
Eat good fats, namely olive oil, butter, coconut oil. No
vegetable oils or margarine as these contain high omega-6
fatty acids which are inflammatory.
Keep the carbohydrates to no more than 15% of total,
especially from grains like wheat, barley, and rye. Many
people have gluten sensitivity and don’t realize it.
Be aware of how each food make you feel and avoid the ones
that don’t agree with you. Food allergies are also common
and it is best to eliminate them.
Avoid sugar, including artificial sweeteners, especially in soft
drinks or fruit juices. Sugar is the single biggest culprit in
diabetes.
In addition, look at the glycemic index of fruits and vegetables
and avoid the high ones that make the blood sugar spike.
DAY 2: HYDRATION
Next, day 2, we discuss the importance of adequate
hydration. Why is it important to be hydrated? All cellular
functions as well as blood and urine require water.
The blood carries oxygen to every cell and waste products are
eliminated through urine. Needless to say, your life depends
on it!
Lack of water will result in many symptoms, from dizziness,
thirst, muscle pain and headaches.
Here are some simple rules of hydration:

1. Drink 12-16 oz. of filtered water first thing in the morning. Add a squeeze of lemon and a
teaspoon of apple cider vinegar. 


2. Consume half your bodyweight in ounces of water per day. 


3. Gauge your hydration by checking your urine – should be as clear as possible. 


4. Drink water between your meals (30 min before or 90 min after). Minimize fluid during meals
so it doesn’t dilute enzymes. 


5. Drink water from a stainless steel or glass container.

Try not to use plastic bottles or disposables cups due to BPA and destroy the
environment. 


6. Keep in mind that food contributes to your water intake as well. 


7. I highly recommend you drink filtered water that filters out fluorides and chlorine. One that is
frequently recommended uses reverse osmosis. Some filters can create alkaline water
as well.
DAY 3: SLEEP
Day 3 of 7 days to better health is sleep hygiene. Our sleep
and wake cycles determine multiple physical and mental
functions. What should be natural has become a major
problem for millions in our modern world.
Here are a few tips to improve your sleep and waking cycles:
1. Get sun exposure in the morning.
Short exposures through the day is also beneficial to increase vitamin D and
sets your diurnal schedule. 


2. Limit screen time 2 hours before bed. 


3. Get blue light filters on all screens. 


4. Use colored bulbs in your home in the evening, not white light. Eliminate
overhead lights. Candles are great. 


5. Have a consistent sleep and wake cycle, including weekends. 


6. Get rid of TV in the bedroom. Turn off the router in your home.

7. Keep all electronic devices away from you at night, preferably out of the
bedroom. They emit harmful EMF.

8. Use low intensity colored light with lampshade. 


9. Keep the bedroom dark and relatively cool and quiet. 



DAY 4: EXERCISE/MOVEMENT
On day 4 of the 7 days to better health, we will discuss an
unpopular subject to many: exercise.
Good news: You don’t need to be on the treadmill for an
hour. Just get moving daily. Consistency is key.
Main thing is you need to move as much as you can no matter
what your physical state is. Example: walking for 15-30 min 3
X/week. Slowly build up duration and pace.
Exercising outdoors in sunshine is most beneficial.
Another beneficial form of exercise is HIIT (High Intensity
Interval Training): You alternate between 30sec intense
exercise alternating with 30sec gentle exercise for 7 cycles.
Rebounding on a trampoline is the best way to improve
lymphatic drainage which removes waste products from the
cells effectively. Put on music and bounce away like a kid!
Experts feel the combination of aerobic and resistance
training has particular beneficial results.

DAY 5: STRESS
Today, day 5, we discuss ways to reduce stress. Stress is the
silent killer of modern society, ever-present and ubiquitous.
Our stress response mechanism was not designed for chronic
state, but for a quick escape when our cavemen ancestors
were chased by a lion. Today, stress is continuous from
commuting, work, instant communication, two job families
with non-stop activities at home. We have lost the ability to
pull the plug from being connected.
Here are my tips:

1.Turn off electronics two hours before bed. 


2.Find 10-15 minutes each day to meditate or just quietly with eyes closed. 


3.When stressed, breathing is the single best and quickest way to stimulate your
parasympathetic system. You can do this anywhere including driving.
Breathe in deeply through nose 4sec by expanding your abdomen, hold
1sec, exhale through the mouth 4sec while contracting the abdomen and
hold for a few seconds. 


4.Take a nap. 


5.Take a walk/exercise. 


6.Don’t sweat the little things. Everything is a little thing. Keep proper
perspective.

DAY 6: STOP HARMFUL BEHAVIOR/ EXPOSURE
Today we will discuss stopping harmful behaviors, addictions,
and exposure to toxins, pollutants etc.
We all know we should not smoke cigarettes, drink alcohol,
use drugs and opiate medications. But what about air
pollution, toxins like heavy metals, BPA in plastics, or
pesticides?
Air pollution is not just from car exhaust in cities; it may be in
farm areas where there are pesticide sprays, or indoors
where stale air accumulates?
Here are some useful tips:

1.Use an air purifier inside the house with HEPA filters. 


2.Stay indoors on days of heavy pollution with windows closed. 


3.Wean off opioid medications with natural products such as CBD, turmeric, white
willow bark, ginger, devil’s claw, capsaicin, cherries, arnica, peppermint,
boswellia, bromelain. 


4.Avoid foods (non-organic) and GMO foods sprayed with glyphosates. 


5.Avoid hormone disruptors (xenoestrogen- exogenous estrogens) causing a


multitude of symptoms. Women would have irregular menstrual cycles,
early menopause, heavy menstrual flows, hot flashes, mood swings, and
infertility. Men would have low testosterone, infertility, and enlarged
breasts. Xenoestrogens are found in pesticides, dioxin, and plastic
(phthalates). 


6.Avoid metal contamination-mercury, lead, arsenic, cadmium, etc. Mercury is


found in large fish like tuna, swordfish, tilefish, shark. Lead is found in old
pipes, arsenic may be in water, and cadmium in polluted air and food. 



DAY 7: SPIRITUAL/PSYCHO-SOCIAL
CONNECTEDNESS
As the name of my clinic indicates, after physical healing, we
need to be made whole. This occurs when there is
psychological and mental alignment with a higher spiritual
purpose that give meaning to life. The importance cannot be
under-estimated on our journey. Here are some tips:
1.Have an attitude of gratitude to a higher power. 


2.Pay it forward- help others the way others have helped you. 


3.Forgive others that have wronged you and you free yourself. 


4.Spiritual/religious practices give meaning and purpose to life. 


5.Belong to a community of people who love and care for you and vice versa. 


6.Love more. 


7.Be a good giver and receiver. 




DAY 8: HAVE YOU MADE AN
APPOINTMENT?
Over the last 7 days, I have given you some general health tips
that can help everyone improve their health. But if you have
not made an appointment for your specific conditions, why
not? Have you lived so long with your conditions that you just
“put up” with it? This is not a good idea because your
condition may be progressing to a point of no return. In
general, the earlier you find the root cause, the sooner you
are on your way to healing.
If you have vague symptoms that don’t make sense to you or
to conventional doctors, and they are getting worse, you owe
it to yourself to come to a functional medicine doctor. You
know you are no longer healthy like before, but your doctor
tells you everything is normal, but you know that it’s not. So,
make the appointment now before it’s too late. I’d be
privileged to work with you and start your journey back to
health.
You now have a new approach to health and medicine unlike
your previous experiences. Give functional medicine a try and
see if it will not naturally reverse your chronic condition and
lead you to a sustainable health and function.

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